Welcome.
This practice will help you relax gently,
Smoothly,
Effortlessly.
Start by getting really comfortable.
I'd like you to rest.
No specific position required,
Whatever works for you in this moment.
And as you settle,
Please do whatever you need to do to become even more comfortable.
When you're ready,
You might want to shut your eyes.
You can open them again whenever you want to.
And as you rest,
You might begin noticing the feelings and sensations in your body right now.
Noticing any sensations you're aware of.
You might be aware of the sensations of the breath.
You might feel different sensations as you breathe in and breathe out.
Noticing the rise and fall of the breath.
The lungs filling on the in-breath.
And the sense of release on the out-breath.
Letting go.
Letting go.
Moving your attention,
Your awareness now,
To the feelings in your toes and your feet.
Allow all the muscles and fibres in your toes and feet to become deeply relaxed.
Allow all the muscles and tissues in your toes and feet to relax and let go.
Allowing yourself to get the kind of feeling you have when you've just taken off a pair of tight shoes after a long day.
Let go of all the tension and feel the relaxation spread.
Imagining the comfort and relaxation gently spreading and flowing like a river upward through your ankles and through your calves.
Letting all the tension in your lower leg go.
Dissolve.
Allowing your calves to deeply,
Restfully and comfortably relax.
Growing heavy.
Letting go.
Sense of comfort continuing flowing upwards into your knees,
Behind your knees and up into your thighs.
Your legs have nowhere to carry you right now.
Letting go of all the tension in your thighs.
Allowing them to hang heavy.
Feeling supported.
Imagining the large muscles and tissues becoming soft and loose and deeply,
Deeply relaxed.
Already noticing a sense of gentle heaviness in your legs as they sink down comfortably.
Continue to allow that comfort to flow and spread up into the middle part of your body.
Comfort and relaxation flowing into your tummy,
Through your hips and into your lower back.
Letting the soothing,
Deep comfort spread inch by inch through your abdomen.
Spreading from muscle to muscle.
Softening belly.
Softening back.
Letting go.
Letting go.
Gradually flow relaxation,
Openness into your chest.
Any tightness or tension flows away with the wave of relaxation.
Which gently moves into your upper back,
Between your shoulder blades and into your shoulders.
Warm,
Comfortable.
Ice to water,
Water to gas.
Letting go.
No burden to carry right now.
Allowing tension to loosen and flow away.
Increasing your comfort.
Every natural and easy breath you take is draining any tension out of your body.
Taking you deeper and deeper into comfort.
Allowing the comfort and ease to flow into your neck and throat.
Letting go.
Letting go.
Allowing all the little fibres and muscles in your neck and throat to deeply,
Softly and comfortably relax.
Gently flowing up your neck and into your head.
Bathing your head with waves of comfort and relaxation.
Allowing the relaxation to flow down into your forehead,
Relaxing the brow.
Letting go.
Trusting the gentle wave of relaxation as it flows down your face,
Into your eyes,
Relaxing the muscles behind your eyes.
Your cheeks,
Your mouth and jaw.
Letting go.
Allowing all the tissues and muscles to relax.
Allowing the comfort to flow back down your neck,
Across your shoulders and gently into your arms.
Seeing the wave of comfort and ease flow down your arms,
Through your elbows,
Through your wrists and into your hands.
Feel your fingers relax,
Your hands and arms hang heavy.
Allowing your whole body to be,
To rest and to relax.
Spending some time enjoying this feeling of relaxation.
Gently coming back to the space around you in your own way and in your own time.
Thank you so much for practicing with me today.
